Tag Archives: running at altitude

The higher you go, the ‘thinner’ the air becomes. The reduction in air pressure leads to less air resistance, so athletes who sprint, jump and cycle often perform better at high altitude venues. For endurance events, this lack of air pressure becomes a significant issue, as it leads to less oxygen in the blood stream, which impact upon aerobic performance.

What is air pressure?

Air pressure is measured as mm Hg (millimetres of mercury), if you’ve got one of those weather things at home or in the garden, you’ll often see ‘mm Hg’ on the scale. Standard air pressure at sea level is 760 mm Hg, that’s how much resistance you have to overcome when you run or ride your bike. At an altitude of 1344m (the height of Ben Nevis) the air pressure is lower at 650 mm Hg. Cyclists who have completed the hour record (how far you can ride on a track in a single hour) have historically completed the challenge at altitude. More recently, the Olympic Velodrome manipulated the climate conditions inside the building in an attempt to reduce air resistance and increase the likelihood of world records. Air pressure can be simply described as the ‘air density’. If you’re trying to ride through dense air, it’s like riding through water. If the air is thin, you slice through with less resistance. Time trial cyclists will know the importance of weather conditions, they know instinctively that following a big storm, the air is just right for personal bests!

I thought it was harder to compete at altitude for endurance athletes?

Physiologically speaking, yes, it is harder for athletes to compete at altitude. This would certainly be the case for most endurance sports. The hour record is slightly different as the benefits in aerodynamics and reduced air pressure, can outweigh the physiological disadvantage of less oxygen reaching the muscles. For long distance runners, competing at altitude would not be beneficial in any way!

Why does less oxygen get to the muscles?

Air pressure flows from high to low, consider the following example: The pressure in your bike tyre is higher than the surrounding air pressure. When you press the valve the air will therefore flow OUT, from HIGH to LOW. The air will continue to leave your tyre until the pressure inside the tyre matches the pressure in the outside air, then it stops flowing. When you inflate your tyre, your bike pump compresses the air by pushing down the handle. This leads to high pressure inside the pump (higher than the pressure inside the tyre), so the air flows into the tyre, from HIGH to LOW.

How does it work for humans?

When your lungs expand, the air pressure inside them drops lower than the outside air pressure. By opening your mouth, you allow the air to flow inwards (from HIGH to LOW). When you compress your lungs, this squashes the air inside them, raising the pressure so it’s higher than outside air pressure. The air therefore flows out of your mouth. We said earlier that air pressure is lower at altitude. When you expand your lungs and open your mouth to let air in, you presume that the pressure in the outside air in higher than it is in your lungs (so air will flow from HIGH to LOW into your lungs). What happens if the outside air pressure is also low? You open your mouth, the air pressure in your lungs is low and the outside air pressure is also low… air flows nowhere! Much of the talk about altitude generally refers to the ‘lack of oxygen’ when in fact the real reason that oxygen supply to the muscles is reduced, is the lack of air pressure.

What happens when you train at altitude?

The reduction of oxygen in the blood stimulates the release of erythropoietin (EPO) and this results in an increase in haemoglobin and red blood cells. This is the body’s way to deal with the lack of oxygen in the blood stream. Endurance athletes will often spend periods of time at altitude to boost their red blood cell levels, in the hope that when they return to sea level, their performances will be improved. One of the most significant issues relating to training at altitude is the inability to maintain both volume and intensity of normal training. In simple terms, you can’t train hard when you’re at altitude. To resolve this problem, athletes will follow a ‘HILO’ approach, which means they live HI and then train LOW. They will live at high altitude and then drop down to sea level when they need to train, so their workouts are not affected. The biggest problem relating to the HILO approach is the geographical limitations. Firstly, athletes must travel to a part of the world where they can sleep at altitudes of 2200-2500m. Secondly, they must then deal with the practicalities of training at ‘sea level’. This may require living and sleeping at a ski resort, whilst driving to lower altitudes to carry out training sessions.

There is an easier way

This geographical problem has largely been removed by the access to hypoxic or hypobaric chambers, thereby allowing athletes to remain at home in many cases whilst still benefiting from the HILO approach. Hypoxic chambers transform a normal room or building into a hypoxic environment. Athletes are now able to purchase a simple tent, which can be erected over their bed and with the use of a simple device, they can replicate altitudes of 2200-2500m whilst they sleep. Some training facilities have gone further and established training houses with dormitories where athletes are continually residing in hypoxic conditions to match 2200-2500m.

What’s the difference between hypoxic and hypobaric?

The word hypobaric, means ‘low pressure’. We mentioned earlier that air pressure drops when you are at altitude. The simple tent structures that you place over your bed, as used by the Brownlees and other elite athletes are not hypobaric. The air pressure in those tents is the same as general sea level, instead, they reduce the amount of oxygen in the air (swap it for nitrogen). They are therefore ‘hypoxic’ (low oxygen) but not ‘hypobaric’ (low air pressure). Hypoxic devices are much more easily available and have the same desired effect, i.e. generating red blood cells.

Applying Hypoxic Training

There are 3 ways of using hypoxia. The first is to sleep or live for longer periods of time in a hypoxic environment. This may be as simple as erecting a tent over your bed and sleeping 8-10 hours inside. The most common recommended altitude is 2000-2500m, this is moderate altitude.

The second option is termed IHT (Intermittent Hypoxic Therapy). This is based upon short exposure (60-90 min per day or less), at significantly higher relative altitudes (6000m+). This option is generally done passively, sitting in a chair whilst holding a mask over your face and breathing hypoxic air. In simple terms, this is a ‘much harder hit for a shorter period of time’.

There is a third option, to consider as both of the above do not involve exercise. You could exercise on a treadmill or indoor bike, whilst wearing a mask and breathing hypoxic air. If you are exercising, rather than sitting still, then the recommended altitude would be similar to option 1 (2000-2500m).
I’m feeling a bit light headed after all this talk of altitude, so we’ll stop here for now. Next week, we’ll look at what out there on the market and how it can be used to enhance your general performance. How can you apply altitude training in your everyday life and what’s the potential benefits to performance?

If you found this article useful, it would help us a great deal if you share on Facebook, Twitter and social media.

Until then, stay low and fast

About Marc:

Sports Science lecturer for 10 years at St Helens HE College.

2004 established The Endurance Coach LTD sports science and coaching business. Worked with British Cycling as physiology support 2008-2008. Previous Triathlon England Regional Academy Head Coach, North West.

In 2006 established Epic Events Management LTD. Now one of the largest event companies in the NW, organising a range of triathlon, swimming and cycling events. EPIC EVENTS also encompasses Montane Trail 26 and Petzl Night Runner events.

In 2010 established Montane Lakeland 50 & 100 LTD. This has now become the UKs leading ultra distance trail running event.

In 2010 established The Endurance Store triathlon, trail running and open water swimming store. Based in Appley Bridge, Wigan, we are the North West’s community store, organising and supporting local athletes and local events.

Everest! Do you really need any other description? Later this year, the third edition of the Everest Trail Race (ETR) will take place. Starting on the 3rd November and finishing on the 15th November, runners from around the world will join together for one of the toughest high altitude ultra marathons.

Set against one of the most awe inspiring backdrops, the race will last for six days covering a total distance of 160km. Daily distances are on the face of it relatively easy at; 22, 28, 30, 31, 20 and 22km, however, daily altitude difference goes from 3000m to almost 6000m.

It is a demanding race and although each participant is required to be self-sufficient during each day, food, water and an evening camp are provided by the race organization.

Daily temperatures can vary from -10c to +18c and the terrain will offer incredible variety; frozen earth, snow and rocks of varying color. Without doubt, the ETR is a challenge, why else would you do it? But it is a challenge all can undertake with some specific training. It is ideal for runners or hikers who want to push the limit.

Created in 2011 by Jordi Abad, a Spanish extreme ultra runner, the ETR is staged at the beginning of the dry season. Why? Well, the air is clean after the monsoons, visibility is impeccable and the surroundings are resplendent.

In order to get a greater understanding of what the ETR may offer, I caught up with Brazilian, Fernanda Maciel. Fernanda is currently preparing for the ‘CCC’ in Chamonix at the end of August and will make the journey to Nepal in November to take part in the 3rd edition of the ETR.

IC – Fernanda, welcome, how are you, I believe you are currently at your home in Spain?

FM – I am great thanks Ian. Yes, I am in Spain.

IC – I presume you are training in the mountains?

FM – Yes sure, one month ago I damaged my foot so I have been recovering and training. I live in the Pyrenees. It’s a great place to be. It is a great background for training and to prepare for the CCC and other races.

IC – Let’s hope they get good weather at the CCC this year…

FM – I Hope so!

IC – I guess coming from Brazil you would prefer hot weather.

FM – Yes, but I live in the Pyrenees so I am used to the cold and snow but hot weather would be nice for the race.

IC – I often think of you as an ultra runner but you are a much more diverse person than that. Can you take me back to what got you into sport and what made you realize that you had a passion for all things connected to running, cycling and swimming. You have done so many sports with such variety.

FM – From the age of 8 I was training as an Olympic gymnast. At 10yrs old I was in the US doing competitions and training every day for four hours. So, my background in sport was established when I was a child. This helped a great deal. For me the sports I have done in my life I have really enjoyed. I couldn’t separate sport from my life; it is my life. I also did martial arts. My father was a master and my grandfather was also a master in jujitsu. So I was always fighting too…

IC – So a gymnast and fighter, the message is, don’t mess around with Fernanda!

FM – Yes, it was so funny. My grandfather’s house had a fighting ring.

IC – Like a dojo?

FM – Yes a fighting ring. So my cousin and I would fight all the time. It was so funny. I loved this time. When I was 15/16 years old I started to run, 5k on the road and then 10k. When I was 20 years old I started doing half-marathons. The changing point came at 23 years old. I was invited to do some adventure racing. I purchased a bike and started to do mountain biking. I was running before but not MTB. So I progressed to adventure racing at 23. I became an endurance runner through adventure racing. The races are always long, you don’t stop, you don’t sleep so it was perfect preparation for ultra running and ultra trail. It was easy for me to progress to long distance.

IC – Do you think with ultra and trail you have found ‘your’ sport?

FM – I feel complete when I do trail and ultra. I am not sure if I can try another sport and be better but I love running. I cannot be without one day of running. I love it. Of all the sports I have done, running gives me movement, style and great experiences during and after. To be on the trails, mountains, sand or whatever; it is what I really enjoy. Currently I love the mountains. It provides great views, fresh air; I love it. It completes me. I also love flowers and animals so it’s great. Very interesting. When you go above the clouds the sensations are so amazing. It’s a great feeling.

IC – I’d like to talk about your professional life. I think of you as a professional sports person, which of course you are. But you practiced as an environmental lawyer and a sports nutritionist. Do you still practice law?

FM – I have a company in Brazil. I am a businesswoman. I also work in sport nutrition. I can do all my work remotely, so, I just need a computer. I have people in Brazil who help me. In the past I was a lawyer but when I came to Spain I needed five more years study because the law was different. Lawyers need to be in a city, I chose sport instead. Sport nutrition allows me more flexibility. It fits in with my life. I breathe sport. It’s better. I love law, I love to study and read but I didn’t want to be in an office all day. I didn’t have much contact with nature. I also became an outdoor bound instructor in addition to everything else.

IC – If we look back over your run career, it starts in 2006 and you have had some great results. You won at Transgrancanaria, you won Andorra Ultra Trail, you were fourth at UTMB, recently you had success at Lavaredo, TNF Mt Fuji but the one thing that sticks out is Camino of Santiago de Compostela, 860km and you did this as a personal challenge in ten days. What was that like?

FM – It was the hardest run of my life. I knew the Camino. I thought maybe if I run the Camino I could help children with Cancer. When I was in Brazil as Lawyer, I also helped children with cancer. So, I made this project with charity in mind and it was really tough. I was running 90-100km per day without a support team. I carried everything and slept in huts along the route. It was super tough. It think it’s a great way to do the Camino… I am writing a book now about the experience to encourage others to maybe run the Camino instead of hiking.

IC – I remember when we spoke at Haria Extreme race you told me of the difficulty on getting approval. They wouldn’t stamp your card because you moved along the trail too quickly.

FM – Yes, the church think that the runners move too fast so they don’t have time to think and reflect… I told them I had plenty of time! I was running ten or eleven hours a day. I had plenty of time to think. I hope that running will be an option for others in the future.

IC – Other races in your career, what would you pinpoint?

FM – I love the UTMB, CCC and TDS. I did the TDS in 2009 and for me it is an amazing race. It is so technical and beautiful. It is so different to the UTMB. The views are amazing. It is a really great race and one I would recommend. I have run in many races around the world, but I prefer races in Europe because they have more elevation. I prefer high mountains. I would like to try Hardrock 100. Hopefully I can get a place next year? I am going to Patagonia soon, this will give me high mountains and altitude.

IC – You have mentioned the high mountains and both of us will be in the high mountains in November. We are going to Everest Trail Race. I will be along as a journalist and photographer, very exciting for me. You will be participating. An exciting place to race…

(Laughter)

FM – Yeeesssss!

(Laughter)

IC – I can hear the excitement.

FM – Yes, I am so excited. We have support but we also need be self-sufficient too. I prefer this. It is wilder. I like this aspect of racing; it makes things more interesting. The race will provide the best views ever. It will be hard and it will be technical. It is my first stage race. It will be interesting; I can share my feelings and thoughts with other runners. We will all learn so much. The mountains will also teach us. We will be one week in this environment.

IC – It takes place in the Solukhumbu region of the Himalayas in Nepal. It has an altitude gain of more than 25,000m (ouch). It has long hard trails of frozen earth, snow, rocks it is 160km in total over 6-days broken down into 22, 28, 30, 31, 20 and 22km‘s per day. The distances don’t sound too much but when you look at elevation per day of 3000 to 6000m per day that will be extremely tough. It will be a different experience. Have you been doing anything specific in preparation?

FM – I am already preparing as I climb and spend time at elevation. It will be like a climb/run because of the elevation. The race has short distances but high elevation and that will make it tough. I go into the mountains to adapt, in the last two weeks for example I did a 60km race and I did 4500m in elevation. This is good preparation. I need altitude and high elevation. Sometimes I prefer to climb, it is good cross training and it is also good for my mind. It’s good to be in open areas.

IC – In terms of the race, snacks, meals and water are provided both along the route and at camp at the end of each day. During the race you need to be self sufficient in terms of safety kit. You need technical kit, sleeping bag, warm clothes, and mandatory kit. You have already said that this is something that excites you. Do you have any specific things that you will take?

FM – No. I will have what I need and what is specified in the rules. I will want my kit to be light, so, I will use the lightest products possible. I won’t have special drinks or food. I don’t eat cheese or meat but I have made sure that vegetarian food will be available. Apparently we need to be careful with water but apparently we will be supplied good water.

IC – You are sponsored by TNF (The North Face), are they producing any products for you specifically or will you use what is available in the consumer range

FM – I will use normal product. I may have some prototypes to test in the coming weeks, so, I may take some of this with me but I will need to test. But I think for Everest, the pack, sleeping bag, jacket and so on will be normal product in the TNF range.

IC – One thing that has always impressed me is that you like to raise money for charity. You get involved. Are you doing anything in particular for the Everest trip.

FM – Yes, at the Everest trip I have one day free after the race. I have a friend who asked if I could help children for Fundació Muntanyencs per l’Himàlaia. So, the Everest trip was perfect. Last week I had a meeting with the foundation in Spain. They need children’s clothes. In the race, we will pass through the villages of the children, where they were born. So I will hopefully bring clothes and resources to Nepal and provide them for the foundation. In the coming weeks I will start to collect everything and then I can take it with me.

IC – Great, something really incredible to help the local communities.

FM – We will need to run to the Village to help them, so if you can help me that would be great. Also, I hope Lizzy Hawker will help us too.

IC – Absolutely, I would love to get involved. It’s a great thing! Finally, many people will read this and look at your achievements and the experience you have. If you had to give advice to someone who was maybe thinking about going to Nepal, what advice would you give to help him or her?

FM – Have an open mind and open heart. The mountains will talk with you. This is the best experience for everyone. It will be incredible to be in this place. Yes, for sure, you need to train but this is only one aspect. Train the mind and the heart, the rest will follow.

IC – Perfect. Of course, the Everest Trail Race is about experience. Due to the nature of the terrain and altitude it will not be a full on running race, you will also need to be a good hiker…

FM – Yeeesss. For sure! I think if you have confidence and a good mind then it won’t be a problem. Yes we will walk, we will also run but we will also take photographs. It’s about being in the mountains. After all, it is Everest! It is another world.

IC – Fernanda, than you so much for your time. I am looking forward to catching up at CCC and of course later in the year in Nepal.

” If this was only a pure and hard competition, it would be a nonsense; environment gives its hardness but not the competitiveness itself. We are here to share and to help each other. It is possible to make the effort running any city marathon in the world, but the sensations, the environment and the feelings are to share them with friends, to know new people with whom laughing and weeping. This is what remains in the end and what makes it an unique experience for all”.

INTERESTED? in participating in the 2013 Everest Trail Race? It is not too late… some places are still available. Please use the contact form belowand obtain a discount, only available through this contact form:

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*Note, I will attend the 2013 ETR at the invite of the race organisation.